Vitamin B12 is an essential nutrient for the body, contributing to the production of red blood cells, protecting the nervous system, supporting cognitive function and helping to metabolize energy. The body cannot make vitamin B12 on its own, so we must supplement it through food or functional foods. If deficient, you may experience fatigue, weakness, or anemia. Here are 8 foods rich in B12 that you should include in your daily diet.
Red meat
Beef and pork are effective sources of B12. 100g of lean beef contains about 2.12 mcg of B12, meeting the daily recommendation. Red meat is also rich in protein, iron and zinc, but should be eaten in moderation because it contains saturated fat. Balancing protein and fat is important to protect the heart, says nutritionist Jonathan Purtell (RDN, Northwell Health).
Fatty fish
Salmon, sardines and tuna are not only rich in omega-3 but also contain a large amount of B12. Half a fish fillet can provide up to 6.3 mcg of B12, more than 2.5 times the daily requirement.
Eggs
An egg provides about 0.5 mcg of B12, which is mainly concentrated in the yolk. Eggs are also rich in vitamin D, choline and protein, which are essential for the brain and muscles.
Dairy products
Milk, yogurt and cheese are easy-to-grow sources of vitamin B12. A 170g box of Greek yogurt contains about 1.28 mcg of B12. Dairy products also provide protein, calcium and potassium, which are good for bones and muscles.
Scalp animals
lobsters, clams and crab are great choices for seafood lovers. 85g of cooked lobster contains about 1.22 mcg of B12, along with selenium and choline, which support metabolism and protect the liver.
Visceral meat
Beef liver is a natural repository of vitamin B12. 85g of beef liver provides up to 60 mcg of B12, 25 times more than the daily requirement. However, it is necessary to eat at a reasonable frequency because animal organs contain a lot of cholesterol.
Nutritional income (Nutritional Yeast)
This is a popular vegetarian food, often enhanced with artificial vitamin B12. Just 16g of nutrients can provide about 24 mcg of B12, meeting nearly 10 times the daily requirement.
Enhanced plant milk
Non-animal milks such as almond milk, soy milk, and oat milk are often supplemented with B12. A glass (240ml) of enriched soy milk can contain about 3 mcg of B12, enough for a day.
Vitamin B12 plays a vital role in maintaining the functioning of the brain and nervous system, says nutritionist Ashley Braun, MPH, RD. For vegetarians or those who eat less meat, it is necessary to pay attention to supplementing B12 from enhanced sources such as plant milks or nutritional enzymes.
